Exercise is important

Correct posture and exercise are essential to the treatment of chronic lower
back pain.

Correct posture

Correct posture while standing

Correct sitting posture at the desk

Correct posture for driving

Correct body posture for lifting weights

Suggested workouts

Back stretch

Lie on your back with your arms over your head.
Bend your knees slowly rotate them to one side, keeping your feet flat on the ground. Stay in this position for 10 seconds. Repeat 3 times on each side.

Deep Lunges

Take a big step forward with one leg while keeping the other leg down. Facing forward, lift your resting knee from the floor. Hold for 5 seconds. Repeat 3 times on each side.

Single leg stance (front)

Have a stable object nearby so you can grab it if you need to and lift one leg backwards. Hold for 5 seconds. Repeat 3 times on each side.

Strengthening and stabilization

Lie on your back with your knees bent. Contract your abs to press your lower back into ground. Hold for 5 seconds. Repeat 5 times.

Stretch your hamstrings

Extend one leg out by placing the heel on a chair. Keeping your leg stretched, bend your supporting knee forward. Repeat three times on each leg.

Knee to chest stretch

Lie on your back. Lift one knee up and gently pull it toward your chest for five seconds. Repeat up to five times for each knee.

Abs workout

Lie flat on your stomach with your hands to your sides, turning your head to one side. Squeeze your abdominal muscles for five seconds. Repeat three times. Repeat during the day while walking or standing.

Glute workout

Lie on your stomach and bend one knee. Slightly raise your bent knee. Hold for eight seconds. Repeat five times for each knee.

Lower back stabilization

Come to all fours with hands under your shoulders and knees under your hips and slightly arch your back. Completely relax your
abdominal muscles. Pulling your abs toward your spine, curve your spine towards the ceiling. Stay in this position for 10 seconds.

Bird dog exercise to strengthen your core

Come to all fours with hands under your shoulders and knees under your hips, with your back straight and your body relaxed. Squeeze your abdominal muscles. Holding your back in this position, reach one hand forward and hold it for 10 seconds. Keep your hips stable and facing the ground without
tilting.

Caution! Talk to your doctor or physiotherapist about whether these exercises are right for you.